try stronglift's 5x5 for beginners. you're not a beginner clearly by looking at your muscle mass but it's basically a fool proof, yet easy to fit into a schedule, routine that has you lifting 3x a week. you will squat three times a week which should really kick your metabolism into high gear and help build a ton of muscle in obviously your legs, glutes, abs, shoulders, and lower back.
squat 5 sets of 5
bench press 5 sets of 5
bent over pendlay rows 5 of 5
overhead press 5x5 (not seated, not military)
at the very least give his website a read, it's maybe idk an hour or two total of reading, and you can download his free ebook stuff, and it's a good way to learn some stuff that applies beyond his training program. i'm going to be starting this program may 1st with a vegan diet. i'm going to be squatting 3x a week and i can already squat well over 400 pounds... why not get more?
cheers and PM me if you want